The Cortisol Connection: Understanding Stress and Proven Ways to Manage It

This page includes affiliate links, including those from Amazon and other affiliate programs. This means that Intellectual Ignorance may earn a commission if you make a purchase through these links, at no extra cost to you. Thank you for supporting our work! Close

Do you know according to the Canadian Mental Health Association (CMHA), one quarter of Canadians, that is 1 in 4, feel stressed most of the days, and women are leading in this, as they are more likely to experience stress. But both men and women face their own stressors.

For women, it is most likely a family issues, while for men, it may be related to work. Even the youth is not prone to it, 14% of young Canadians feel high stress because of school, other activities, and jobs. With all of this, the reasons are just not limited to those mentioned there can be many other reasons for chronic stress.

But there is a chemical that is very common and is responsible for stress, It is called “cortisol” also known as “stress hormone”. This post will explore the science behind stress, how prolonged stress known as chronic stress can have serious effects on body and health, and practical ways to manage it.

Illustration showing different areas of the brain such as Amygdala and Hypothalamus involved in the stress response.

What is stress?

According to the WHO website, stress can be defined as “A state of worry or mental tension caused due to difficult situation”. Worrying is a pretty normal response to challenging and hard situations in life. But worrying too much for longer period of time can lead to some serious health issues.

Types of Stress

There are lots of different sources that categorize stress into many different categories, but on MedlinePlus, the US government official site, stress is only classified into 2 different types:

1. Acute stress: As clear from the name, it is the short-term or short-lived stress that generally goes and comes quickly. It can be both positive and negative.

   Some good examples might be like a preparation for a nervous job interview that can trigger stress or speaking in front of a crowd when you have never done it. Everyone in their life experiences acute stress from time to time.

2. Chronic stress: It is a stress that lasts for longer period of time, like weeks, months, and even for years. People can become so used to it that they don't even know that they are going through it, and these days it is very common in people without them even knowing it.

   There can be many reasons for chronic stress, like financial pressure, conflicts in relationships, or even some long-pending court case. It is really important to recognize it and treat it because it may lead to serious health issues if untreated.

Body Response to Stress

When faced with stressful situations, as mentioned above, body triggers “fight or flight” mode or vice versa. Fight or fight mode is the term you have probably heard; it is actually a survival mechanism that is triggered by our brain in response to threats.

It is named so because in past times when humans were just evolving, or what we call early humans, they had to be attentive to fight against external threats like animas and attacks, so it was developed and evolved in our brain to help us protect and react quickly to life-threatening situations.

The Amygdala, the area of the brain responsible for processing emotions, upon receiving a stress signal sends a signal to the hypothalamus stating something like “Listen, there is something wrong." This is basically the part that you can call a helper, and it talks with our body to control things such as breathing and heartbeat. It tells our body to be ready to send signals through our autonomic nervous system.

The autonomic nervous system has two main parts:

1. Sympathetic Nervous System: This is what is responsible for triggering the fight or flight response; in this, our heart beats fast to help us breathe quicker and to get our muscles ready to move; in short, it provides energy to respond to dangers.

2. Parasympathetic Nervous System: It basically does opposite and calms our body, slows our heartbeat, and helps us breathe. So in general, help us to relax.

Then it activates the sympathetic nervous system, by sending signals through autonomic nerves to adrenal glands to release a special chemical you all have probably heard it a lot called “adrenaline” into our blood stream.

Adrenaline, also called epinephrine, brings lots of changes into our body as it flows through our body. Such as a faster heartbeat, an increase in blood pressure, and opening small airways of the lungs wide so that we can take as much oxygen as possible.

Cortisol, known as the “stress hormone,” increases glucose (sugar) in the bloodstream, which provides a quick energy source for the brain and muscles. So basically all these changes go inside our body very fast that we are not even aware of them.

But that can be really bad in some situations, as described above, and if it happens too much, like a very often release of cortisol, these responses can be really harmful and can lead to bad consequences like anxiety, depression, bad sleep, and chronic stress.

Stress impacts the brain, stomach, and heart, leading to memory, digestive, and blood pressure issues.

Effect of chronic stress on the body and mind

Mental Health

Research shows that chronic stress can lead to changes in the cortisol level of the brain. Chronic stress can dysregulate the hypothalamic-pituitary-adrenal (HPA) axis, which can further lead to an alteration in cortisol levels that may result in aggressive behavior, and an alteration in cortisol can disrupt other neurotransmitters such as dopamine and serotonin that are responsible for making us feel good.

Changes in epigenetic

This is one of the points that I found interesting, stress affects our epigenetics. To explain this, consider your genes as a set of instructions, and epigenetics as an instructor that signals them to turn on or off without making a change in actual DNA.

When we are under chronic stress, genes that produce mood regulation neurotransmitters like dopamine and serotonin can be suppressed as discussed above, and if it happens often it can lead to persistent low mood and increase the chances of depression and anxiety.

These stress-induced epigenetics can sometimes also be passed down to the offsprings and to coming generations, which means they can also predispose future generations to mood disorders.

Cognitive impairments

In a study where researchers subjected mice to chronic restraint stress, they observed that it triggered the hippocampus, the part of the brain responsible for memory and learning, which led to deficits in spatial working memory and nesting behavior in mice. This study showed that chronic stress can affect the functions of hippocampus, which may result in problems in memory, focus, and learning abilities.

Physical health

Stress can disrupt the digestive system, causing symptoms such as stomach pain, bloating, nausea, diarrhea, or constipation. It may also exacerbate conditions like irritable bowel syndrome (IBS) and acid reflux.

Chronic stress suppresses the immune system, making the body more vulnerable to infections and illnesses. This suppression can lead to an increased frequency of colds, flu, and other immune-related conditions.

Mindfulness meditation as a natural way to manage stress and improve well-being.

Practical ways to manage stress

Mindfulness and meditation

Studies show that 10-15 minutes of daily mindfulness can be helpful in lowering cortisol levels and improving emotional regulation. It helps to shift the body into a restful state from fight and fight state. Activities like meditation, breathing exercises, and body scans can be very helpful in calming the body. 

Regular physical activity

You have probably heard this point in every health advice list, but it is as important as it sounds. Doing regular physical exercise helps the body to create harmonies that are responsive to feeling good, and it also keeps us fit for longer periods of time in life. 

Sleep hygiene

Maintaining a good sleep cycle is very crucial because it balances the cortisol level in the body; otherwise, disrupted sleep cycles and disrupted circadian rhythms can lead to high cortisol levels throughout the day.

Balanced diet

A study found out that people who increased fruit and vegetable intake and reduced fat consumption have experienced a decline in cortisol and anxiety when compared to people who didn’t. This study shows that we should include more healthy foods into our diet, like berries, oranges, and leafy green vegetables, and reduce the intake of foods that have tarns fats. 

Getting into nature

The Harvard Medical School site suggests that spending 20 to 30 minutes in nature can lead to a decrease in cortisol level and can regulate the mood.

Tools and products to manage stress at home

Weighted blankets

Some studies show that weighted blankets may be effective in reducing anxiety and stress in some situations. These are designed in a way to provide a gentle, relaxing sensation the idea is to make it feel like an actual comforting hug. Deep pressure simulation can help reduce anxiety, promote relaxation, and lower the cortisol levels.

Books and apps

In the digital era, there are some really effective apps that are designed for stress management and can help you with mindfulness and meditation, apps like headspace, and calm can be very helpful. There are also some books that would provide you with really good insights and practical tips to manage stress and anxiety.

Coping with Anxiety: Ten Simple Ways to Relieve Anxiety, Fear, and Worry

• Audiobook on audiobooks.com

• Textbook on amazon

The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mindfulness and Neuroplasticity

• Audiobook on audiobooks.com

• Textbook on amazon

Conclusion

Managing stress can be challenging it is more than just a mental exercise, it's a journey that involves knowing the science (case) behind it and practical ways to manage it. With a busy life, nobody is protected from it, from adults to children, everyone has their own struggles with stress.

By exploring and practicing activities like mindfulness, exercise, good sleep hygiene, a balanced diet, and time in nature, we can actively work to reduce stress and manage cortisol levels.

Remember, managing stress is a gradual process. Taking one step at a time and making small progress is real achievement. Let this guide serve as a foundation, and embrace stress management as a lifelong practice for enhancing both mental and physical health.

References

CMHA British Columbia. (2016, July 22). Stress - CMHA British Columbia. https://bc.cmha.ca/documents/stress/.

Stress. (2022, June 17). https://www.who.int/news-room/questions-and-answers/item/stress.

Stress and your health: MedlinePlus Medical Encyclopedia. (n.d.). https://medlineplus.gov/ency/article/003211.htm.

Harvard Health. (2024, April 3). Understanding the stress response. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response.

Knezevic E, Nenic K, Milanovic V, Knezevic NN. The Role of Cortisol in Chronic Stress, Neurodegenerative Diseases, and Psychological Disorders. Cells. 2023; 12(23):2726. https://doi.org/10.3390/cells12232726.

Palamarchuk, I.S., Slavich, G.M., Vaillancourt, T. et al. Stress-related cellular pathophysiology as a crosstalk risk factor for neurocognitive and psychiatric disorders.BMC Neurosci 24, 65 (2023). https://doi.org/10.1186/s12868-023-00831-2.

Mbiydzenyuy, N.E., Qulu, LA. Stress, hypothalamic-pituitary-adrenal axis, hypothalamic-pituitary-gonadal axis, and aggression. Metab Brain Dis 39, 1613–1636 (2024). https://doi.org/10.1007/s11011-024-01393-w.

Woo, H., Hong, C.J., Jung, S. et al. Chronic restraint stress induces hippocampal memory deficits by impairing insulin signaling. Mol Brain 11, 37 (2018). https://doi.org/10.1186/s13041-018-0381-8.

American Psychological Association. (2023, March 8). Stress effects on the body.https://www.apa.org/topics/stress/body.

American Psychological Association. (2022, October 31). How stress affects your health.https://www.apa.org/topics/stress/health.

Harvard Health. (2019, July 1). A 20-minute nature break relieves stress. https://www.health.harvard.edu/mind-and-mood/a-20-minute-nature-break-relieves-stress.

Da Silva Gherardi-Donato, E. C., Gimenez, L. B. H., De Fátima Fernandes, M. N., Lacchini, R., Júnior, E. B. C., Díaz-Serrano, K. V., Melchior, M., Pérez, R. G., Riquelme-Galindo, J., & Reisdorfer, E. (2023). Mindfulness Practice Reduces Hair Cortisol, Anxiety and Perceived Stress in University Workers: Randomized Clinical Trial. Healthcare, 11(21), 2875. https://doi.org/10.3390/healthcare11212875.

Urizar, G.G., Miller, K., Saldaña, K.S. et al. Effects of Health Behavior Interventions on Psychosocial Outcomes and Cortisol Regulation Among Chronically Stressed Midlife and Older Adults. Int.J. Behav. Med. 28, 627–640 (2021). https://doi.org/10.1007/s12529-021-09957-1.

National Center for Complementary and Integrative Health. “Mind and Body Approaches for Stress: What the Science Says.” NCCIH Clinical Digest, National Institutes of Health, U.S. Department of Health and Human Services, https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress-science.

Clinic, C. (2024, July 1). Do Weighted Blankets Work? Cleveland Clinic. https://health.clevelandclinic.org/can-weighted-blankets-banish-nighttime-anxiety.

Signs and symptoms of depression in teens

Dealing with depression can be really exhausting, especially when it comes to teens, because teen depression may differ from adults. During the growing years of adolescence, the brain is in the developing phase, so it can lead to several hormonal and chemical changes in the body that can trigger depression.

Teen depression can go unrecognized and, if not taken seriously, can lead to several serious issues later in life. A study revealed that untreated depression in teens can increase the chances of cardiovascular disease later in life. It is really important to recognize the signs and symptoms of depression in teens earlier so that it does not turn into a worse situation in the future.

This blog will help you to explore more about signs of depression in teens and resources for help.

Emotional signs

Depression can make it harder to express emotions, and it can imbalance the chemical of the brain, which results in different emotional numbness or emotional turmoil. When it comes to emotional signs in depression, they can differ in everyone, which is why it is important to recognize them.

Here are some emotional symptoms that may come up in teens suffering from depression.

1. Short temper or irritability

   while some teens may have a short temper, in depression teens may appear more angry over small things and matters, which can result in conflicts in family, with parents, or with loved ones.

2. Hopelessness

   It is one of the common symptoms people suffer from depression in which people lose hope and have this empty feeling inside they struggle to see their future and positive things in their lives.

3. Sadness

   Feeling of sadness may appear in teens, feeling of sadness all the time can lead them to cry without any reason.

4. Emotional numbness

   Depression can make things go numb. Activities or things a teen used to find pleasurable and enjoyable may not be pleasurable anymore. It can be hard sometimes to feel emotions in depression because the brain can go numb.

5. Guilt over past failures

   Feelings like worthlessness and regret may appear in teens over past failure, and they can be extreme. If a teen starts talking too much negative about themselves and has so much guilt, you may hear them say things like, "It's my fault", "I am the problem", and "all the things that go wrong because of me".

6. Issue in concentrating

   Depression can make it harder to concentrate on things and make decisions, which can result in making wrong decisions and getting into trouble.

Physical symptoms

1. Low energy or tiredness

   Depression can create a feeling of fatigue all the time and a feeling of low energy, which can make doing small things like getting out of bed or taking a shower hard. Teens may start spending all day in their rooms and avoid getting out.

2. Working too much

    On the other hand, a teen can start doing too much work and start avoiding people or loved ones, trying social withdrawal, and using work as a distraction to avoid social interaction.

3. Changes in sleep pattern

   having issues sleeping (insomnia) or sleeping too much (oversleeping). Having a bad sleeping pattern like waking up whole night and sleeping whole day.

4. Changes in weight

   there is significant weight loss or weight gain because of bad eating habits or skipping meals without a reason.

5. Physical pains

   having unexpected physical pains like headaches, stomachaches, and back pain in the body without knowing any particular reason.

Behavioural changes

1. Isolation

   social withdrawal from loved ones and staying in a room for most of the time, avoiding social interaction.

2. Grades

   sudden decline in academic performance and school attendance. Skipping classes and being late in classes

3. Risky behaviours

   Indulging in substance abuse like alcohol and drugs. Indulging in self harm activities and trying to hurt themselves.

Causes

1. Brain chemistry

   changes the brain chemicals, often known as neurotransmitters. Decreasing in the neurotransmitter levels like dopamine can lead to depression.

2. Hormones

   The teenage years are very crucial in an individual's life. There are lots of hormone changes in the body, and these changes can sometimes lead to depression. That is why, after puberty. Females have higher rates of depression compared to males.

3. Trauma

   some bad memories like sexual abuse, violence in family, physical abuse, emotional neglect, bullying, etc.—can lead to depression.

4. Negative thinking

   Negative self-beliefs, negative thought patterns, and low self esteem can trigger depression in teens, especially if they grew up in an unsupportive environment.

5. Tragic events

   Sudden tragic life event like the loss of a loved one or the suicide of a loved one in family can also lead to depression. 

Treatment for depression in teens

The Guidelines for Adolescent Depression in Primary Care (GLAD-PC) recommend the following key steps when treating teen depression:

1. Comprehensive Training for Clinicians

   Primary care (PC) practitioners should undergo specialized training in the evaluation, diagnosis, and therapy of depression.

2. Establishing Community Collaborations

   Establish reliable referral networks with mental health experts, such as pediatric psychiatrists and therapists.

3. Regular screening and assessment

   Screen all adolescents aged 12 and older annually using validated tools like the PHQ-9. and monitor teens with risk factors (e.g., family history, previous depressive episodes) more closely using systematic tools.

4. Individualized Treatment Plans

   Engage in collaboration with the adolescent and their family to establish individualized therapy objectives that target aspects such as household, educational environment, and social interactions with peers.

5. Safety Planning for Suicidality

   Eliminate access to deadly weapons, establish emergency contacts, and develop a well-defined follow-up strategy.

6. Psychoeducation and Family Involvement

   Inform families about depression, its symptoms, and management strategies to foster a supportive environment. Encourage family participation in treatment while respecting the teen’s need for privacy and confidentiality.

7. Collaborative Care Models

   Integrate behavioral health services within primary care settings to provide coordinated and comprehensive care.

8. Utilizing Technology and Support Systems

   Deploy electronic medical records (EMRs) and patient registries to monitor and evaluate treatment plans and their corresponding results.

9. Ongoing Monitoring and Follow-Up

   Consistently evaluate and modify treatment plans according to the teenager's advancement and evolving requirements.
   

Conclusion

Depression in teens is a complicated and major problem impacted by hormonal changes, academic pressure, and trauma events. Early intervention depends on an awareness of symptoms like behavioral changes, irritation, and ongoing melancholy. Good treatment calls for regular screening, tailored care plans, specific training for healthcare professionals, and strong community support. Technology and involving families can improve therapy results even further. Early identification and effective management help teenagers have better, more fulfilled lives free from long-term effects. Parents, teachers, and doctors must work together to assist teenagers experiencing depression.

If you or someone you know is struggling, reach out to a mental health professional for help and look the resources above.

Resources for depression

Getting treatment is absolutely vital if you or someone you know are depressed. These reliable sites in the United States and Canada offer support, knowledge, and help:

United States

1. National Suicide Prevention Lifeline

   • Phone: 1-800-273-TALK (8255)

   • Website: suicidepreventionlifeline.org

   • Description: Offers free and confidential support 24/7 for anyone in distress, including teens experiencing suicidal thoughts.

2. The Trevor Project

   • Phone: 1-866-488-7386

   • Website: thetrevorproject.org

   • Description: Provides crisis intervention and suicide prevention services specifically for LGBTQ+ youth through phone, text, and chat.

3. Teen Line

   • Phone: 1-800-852-8336

   • Website: teenlineonline.org

   • Description: A confidential hotline staffed by trained teen volunteers, offering support and a listening ear to other teens in need.

Canada

1. Kids Help Phone

   • Phone: 1-800-668-6868

   • Website: kidshelpphone.ca

   • Description: Provides free, confidential support for youth via phone, text, and online chat, available 24/7.

2. Crisis Services Canada

   • Phone: 1-833-456-4566

   • Website: crisisservicescanada.ca

   • Description: Offers crisis support and suicide prevention services around the clock through phone and online chat.

3. BounceBack Canada

   • Website: bouncebackscanada.ca

   • Description: A program that provides self-help books and online tools for managing low mood and stress, suitable for teens seeking support.

References

1. Werner-Seidler, A., Perry, Y., Calear, A. L., Newby, J. M., & Christensen, H. (2017). School-based depression and anxiety prevention programs for young people: A systematic review and meta-analysis. Clinical Psychology Review, 51, 30–47. https://doi.org/10.1016/j.cpr.2016.10.005.

2. Colasanto, M., Madigan, S., & Korczak, D. J. (2020). Depression and inflammation among children and adolescents: A meta-analysis. Journal of Affective Disorders, 277, 940–948. https://doi.org/10.1016/j.jad.2020.09.025.

3. Zuckerbrot, R. A., Cheung, A., Jensen, P. S., Stein, R. E., Laraque, D., Levitt, A., Birmaher, B., Campo, J., Clarke, G., Emslie, G., Kaufman, M., Kelleher, K. J., Kutcher, S., Malus, M., Sacks, D., Waslick, B., & Sarvet, B. (2018). Guidelines for Adolescent Depression in Primary Care (GLAD-PC): Part I. Practice Preparation, Identification, Assessment, and Initial Management. PEDIATRICS, 141(3). https://doi.org/10.1542/peds.2017-4081.

4. Cheung, A. H., Zuckerbrot, R. A., Jensen, P. S., Laraque, D., Stein, R. E., Levitt, A., Birmaher, B., Campo, J., Clarke, G., Emslie, G., Kaufman, M., Kelleher, K. J., Kutcher, S., Malus, M., Sacks, D., Waslick, B., & Sarvet, B. (2018). Guidelines for Adolescent Depression in Primary Care (GLAD-PC): Part II. Treatment and Ongoing Management. PEDIATRICS, 141(3). https://doi.org/10.1542/peds.2017-4082.

Why Rest Is Essential for Managing Depression: The Harm of Constant Productivity

If you are like me, struggling with mental health issues like depression and anxiety, you have probably felt this pressure to be productive every time. Now productivity is considered a measure of success.

You are being constantly fed from everywhere to hustle; be productive; don’t waste even a second; test yourself by pushing your limits. Taking a break is considered a waste of time, but guess what that’s wrong.

To be honest, I still struggle with this problem of feeling guilty about spending some time in things I find myself doing peaceful. Reality is this is all just a myth; there is nothing such as constant productivity; we are humans, not robots.

Constant productivity is doing more harm than good, especially if you are struggling with a mental health issue. I can understand that it is a vicious paradox of the mind of feeling guilty when we take a break but also feeling tired when we try to work or do anything.

I want you to let you know that it's not just your personal flaw but also a pressure from society that is hidden but affects everyone of us. You deserve rest, and more importantly, rest is important for success.

Let's dive deep into this post about why self-care isn't just a practice but important for a balanced life.

Obsession with Constant Productivity

In today’s world, our society idolizes the idea of doing something every time. People often proudly brag about how little sleep they get or how we haven’t taken a day off in weeks.

But is this really good for health, especially for those struggling with depression? The pressure of getting things done quickly and feeling productive most of the time is really bad for our brain.

Research has shown that constant hours of work without proper rest can lead to severe mental health issues like burnout, anxiety, and depression. It’s not just about feeling tired; it’s about your brain and body reaching a breaking point.

When you push yourself too hard, thinking you’re getting more done, you might actually be impairing your mental health and performance.

A study published in the Journal of Occupational Health Psychology found that individuals who do not make time for self-care or take breaks are more likely to experience burnout and reduced work performance over time.

Moreover, the guilt that comes from taking breaks can increase stress, leading to a further decline in productivity and the quality of effort being put into the work.

Here’s a fact. Rest isn’t the enemy of productivity on the contrary, it’s an important part of it. When you take time to rest, you’re giving your brain a chance to recharge, process information, and come back stronger.

The National Institutes of Health explains that during rest, our brains consolidate memories, process emotions, and restore cognitive functions. Without proper downtime, you’re actively impairing your ability to think clearly, make decisions, and be productive in the long term.

Redefining self-care

What if someone told you that self-care is one of the best and most productive things you can do? It might sound wrong to you first because maybe you believe self-care is only for rich people and it takes a lot of money to do self-care, but self-care is not just about indulging in luxuries. It's about taking time for a break, engaging in things you like to do, and simply just resting.

For example, you have to charge your mobile phone so that it can work properly. If you don’t recharge it, you can’t expect to function. The same goes with our brain it needs charging and rest to function at its best.

Examples of Successful People Who Prioritize Rest

1. Arianna Huffington: The co-founder of The Huffington Post and author of The Sleep Revolution is a vocal advocate for the importance of sleep and self-care.

   After collapsing from exhaustion, Huffington made it her mission to promote the idea that rest is crucial to success.

2. Oprah Winfrey: Oprah has often spoken about the importance of meditation and taking time for herself. She credits these practices with helping her maintain her mental and emotional health while managing a demanding career. 

These examples show that it’s not about being lazy; it’s about being smart with your time and energy.

Integrating Self-Care into Your Day

Practical Tips for Incorporating Self-Care into Your Routine Without Sacrificing Productivity

1. Start Small: You don’t need to make all your routine at once. Start by including small self-care activities into your day.

   Some simple steps, like taking a 5-minute break to stretch or even stepping outside for a breath of fresh air.

2. Schedule: Treat self-care like any other important task schedule it into your day, even if it's just a small task of 10 minutes of reading before bed or taking a walk during your lunch break, put it on your calendar and stick to it.

3. Pomodoro Technique: Pomodoro is a very famous and effective technique that involves working for 25 minutes and taking a 5-minute break.

   It’s a great way to build breaks into your workday, allowing you to rest without feeling unproductive. I personally use this technique in my work, and it is really effective in productivity and time management.

Creating a Self-Care Mindset

Boundaries are crucial for maintaining your mental health. Whether it’s saying no to extra work or carving out time in your schedule for self-care, boundaries help you protect your well-being.

1. Challenge your thoughts: Whenever you have thoughts and feelings of guilt, remind yourself that self-care is important for me or that taking a break is important for me to work more effectively. It's ok. I have been working continuously, so it's ok for me to take this self-time.

2. Self-compassion: Always be kind to yourself and remind yourself that you deserve rest. Whenever you feel guilty for a mistake or just taking time off, treat yourself as you would to your friend or loved one.

3. Set boundaries: Try to prioritize yourself and your self-care routine by setting healthy boundaries with others and even yourself. Turn off notifications, close your laptop, and give yourself permission to disconnect.

4. Learn to say no: You don’t. have to do everything. It's ok to turn down requests or tasks you don’t want to do. Because your energy and time are limited, create more space for yourself whenever important.

Tracking your progress

These are some methods you can use to track how self-care is working for you. You don’t have to use all of them just pick the one you find easy to use because the goal is to put extra burden but to reduce it.

1. Journaling: Keeping a daily journal to track your mood activities will help you understand what is helping you or not. Over time, you’ll likely see patterns that show how these practices are improving your mood and energy levels.

2. Productivity Logs: Track your work output on days when you’ve incorporated self-care versus days when you haven’t. This can help you see the tangible benefits of taking breaks and recharge.

3. Mood Tracking Apps: Use an app to track your mood throughout the day. Many are helping you correlate self-care with improved mental health.

4. Reflection: Set a time each week to reflect on what impacts the changes you have made on your life. Ask yourself: Do I feel more focused? Am I less stressed? Have I been more productive? This reflection will help solidify the connection between self-care and overall well-being.

Conclusion

Self-care isn’t a waste of time it’s a crucial component of a healthy and productive life. By incorporating rest and relaxation into your routine, you’re not only taking care of your mental health but also setting yourself up for long-term success.

Remember, you’re not a machine. You’re a human being who needs and deserves rest. So the next time you feel guilty about taking a break, remind yourself that self-care is an investment in your future productivity and happiness. You’re worth it.

I hope this post helps you see the value in taking time for yourself. If you ever find yourself struggling with the guilt of self-care, come back to this guide and remind yourself that rest is not just okay—it’s essential.

References

Anderson, N. B., Belar, C. D., Breckler, S. J., Nordal, K. C., Ballard, D. W., Bufka, L. F., Bossolo, L., Bethune, S., Brownawell, A., Wiggins, K., Gallo, L. C., Palmiter, D. J., Wilson, D. K., Salomon, M., Vella Ripley, A., Horton, B., & Bammarito, K. (2014). Stress in AmericaTM: Are Teens Adopting Adults’ Stress Habits? https://www.apa.org/news/press/releases/stress/2013/stress-report.pdf.

Hung, R., Lee, S., & Bennett, J. W. (2014). The effects of low concentrations of the enantiomers of mushroom alcohol (1-octen-3-ol) onArabidopsis thaliana. Mycology: an International Journal on Fungal Biology, 5(2), 73–80. https://doi.org/10.1080/21501203.2014.902401.

Wiedow, A., Konradt, U., Ellwart, T., & Steenfatt, C. (2013). Direct and indirect effects of team learning on team outcomes: A multiple mediator analysis. Group Dynamics Theory Research and Practice, 17(4), 232–251. https://doi.org/10.1037/a0034149.

Simple Steps to Create a Morning Routine for Depression

This page includes affiliate links as part of the Amazon Services LLC Associates Program. This means that Intellectual Ignorance may receive a commission if you make a purchase through one of these links. Close

Mornings can be hard, especially when you're going through depression. The burden of the day ahead feels unbearable, and getting out of bed seems nearly impossible. But there is always a way to make things better. You can take back control, step by step. Trust me, I’ve been there and still have my own struggles, but once I fixed my morning routine for depression, I felt a lot better throughout the day. Here are a few steps I’d like to share with you. 

Why Mornings Feel Daunting When You’re Depressed

When you wake up with that pit in your stomach, it’s not just about the day ahead. It’s about your brain sending all the wrong signals, making you feel like you can’t do this. 

Depression messes with your brain chemistry serotonin, dopamine, all that stuff and mornings become the prime battleground for these chemical imbalances.

Mornings are a reminder that life goes on, whether you’re ready for it or not. The realization and feeling of overwhelm tell you that you have to go through all that stuff again.

Your responsibilities, your worries they all come rushing back the second you open your eyes. It’s not your fault for wanting to just stay in bed before the day even starts. 

Creating a Gentle Wake-Up Routine 

Tips for waking up with Comfort

• Set an Alarm with Soft Music: Choose a hymn if you’re spiritual, or any music that gives you positivity. Avoid the harsh beep. 

• Take Your Time: Stretch, breathe, and let your body catch up to your mind. Studies have shown that rushing things can increase anxiety. 

Preparing Your Environment the Night Before

• Soft Lighting: Use a dim lamp instead of bright light. 

• Night-Care Routine: Having a small night care routine like washing your face and brushing your teeth before going to bed helps create a sense of accomplishment. 

• Limit Mobile Use: Try not to use your mobile phone, but if you do, try to focus on positive things like a good article or music, whatever makes you feel better. The last thought before sleep is often your first. This can be an important part of establishing a healthy daily routine for depression. 

Building Micro-Habits 

Starting with small, achievable actions 

• Drink a Glass of Water: Hydrate first thing. It signals to your brain you’re ready to start the day. 

• Open the curtains: Let some light in. Even if it’s cloudy, natural light can lift your mood. 

• Avoid Your Mobile Phone: Not using your phone right after waking up can help reduce anxiety. 

One little action leads to another. These tiny wins stack up, and soon, you’ve got a morning routine for depression that works for you, not against you. 

Mindful Morning Practices

• Praying: Praying is a powerful tool. It gives hope, strength, and can even aid in healing. If you’re spiritual, add prayer to your morning rituals for mental health.  

• Positive Affirmations: Using positive affirmations can be very effective. Some affirmations you can use are 'I am healing' and 'Depression is leaving my mind'. 

• Practicing Mindfulness: Five Senses Check-In: Notice one thing you can see, hear, touch, smell, and taste. This helps you stay grounded in the present moment. 

Gradually Expanding Your Morning Ritual

• Journaling: No pressure to be profound. Journal about whatever’s in your head. 

• Light stretching: Move your body gently. Release some tension before the day gets rolling. 

Once you’ve got the basics down, it’s time to add in things that actually make you feel good. Add new activities slowly, one at a time, and see how they make you feel. The goal is to build a routine that helps you, not one that adds stress. 

Reflecting on Your Progress 

Tracking Your Morning Wins 

Take a moment each week to reflect. Did you manage to drink your water every morning? Did you breathe for a minute? These are wins, even if they seem small. 

Reflection isn’t just about patting yourself on the back, it’s about building confidence. Each small step forward is a step toward feeling better. Use these moments to remind yourself that you can create a daily routine for depression that starts your day with calm, not chaos. 

You’ve got this. Mornings can be better again, one small step at a time. Keep going.

Resources

1. Affirmation Cards

2. Notebook Journal

3. Affirmations for Depression

A Quick Guide to the Hidden Struggles of Depression: Understanding Major Depressive Disorder and How to Overcome It

This page includes affiliate links as part of the Amazon Services LLC Associates Program. This means that Intellectual Ignorance may receive a commission if you make a purchase through one of these links. Close

Depression, known as Major Depressive Disorder (MDD), is an increasing mental health disorder in individuals worldwide. It occurs when an individual's mood is depressed for most of the day and they lose interest in most activities, even the activities they used to find enjoyable. According to the World Health Organization (WHO), depression is expected to rank as the leading cause of disease burden globally by 2030.

Understanding depression is really important because various studies suggest that one in four people, i.e., 25% worldwide, will suffer from a mental health or neurological disorder at some point in their lives. 
In this blog post, we will explore a quick overview and description of major depressive disorder, including its causes, symptoms, and treatment options.

What is Major Depressive Disorder (MDD)?

According to DSM-5 guidelines, MDD can be diagnosed in an individual if they have at least five symptoms out of the following nine symptoms every day for at least two weeks. One of these symptoms must be out of these 1) depressed mood or 2) loss of interest or pleasure.

1. Depressed mood: feeling of sadness and hopelessness for most of the day, nearly every day.

2. Loss of interest or pleasure: individuals may lose interest in most activities.

3. Fatigue or tiredness: A constant feeling of fatigue and lack of energy.

4. Insomnia or hypersomnia: difficulty sleeping (insomnia) or sleeping more than normal (hypersomnia) for most days.

5. Significant weight changes: weight loss or gain, or changes in appetite.

6. Lack of concentration—difficulty focusing, thinking, or making decisions.

7. Feelings of worthlessness or excessive guilt—Individuals may blame themselves for everything and feel guilty.

8. Psychomotor changes: having a slowing down of thought and physical movement or the opposite; these changes are often noticed by others.

9. Thoughts of ending their life—frequent thoughts of death These types of thoughts come very frequently to individuals.

Causes of MDD

Biological Factors

Major Depressive Disorder has a significant biological factor, with a lifetime prevalence of 8% to 25%. Women are twice as likely to develop MDD compared to men, due to factors like hormonal changes and childbirth. Research suggests that the prevalence of depression has increased in recent generations, with rates nearing 20–25%.

This rise may be linked to the growing use of drugs and alcohol. Additionally, a person who experiences one depressive episode has a 50% chance of experiencing another; this likelihood increases to 75% after two episodes and 90% after three episodes.

Cognitive Factors

Negative thought patterns are a primary cognitive cause of MDD. Individuals with consistent negative thought patterns like hopelessness, worthlessness, and helplessness are at a higher risk of developing depression. For example, if someone believes they are the problem and their situation is hopeless, so they cannot change, these thoughts can trigger depressive episodes. 

Interpersonal Factors

Individuals who are antisocial, lack quality relationships, or experience social isolation are at a higher risk of depression. Traumatic life experiences, like the loss of a loved one or emotional abandonment, can also trigger depressive episodes. Additionally, social isolation due to any reason can evoke the feelings of loneliness and despair that may lead to MDD.

Treatments for Major Depressive Disorder

There are different methods used to treat MDD, but the two most popular ones are medication and psychotherapy. Combining these treatments has been proven to be more successful in many circumstances.

Medications

Two popular types of antidepressants are used to treat depression, and they may cause side effects such as nervousness, restlessness, and sexual problems, such as reduced sexual desire. Two most popular medications used in the treatment are:
Selective Serotonin Reuptake Inhibitors (SSRIs): These are the most commonly prescribed antidepressants and include fluoxetine (Prozac), paroxetine (Paxil), and sertraline (Zoloft).

Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs): This includes venlafaxine (Effexor) and duloxetine (Cymbalta).

Psychotherapy

Two types of psychotherapy are particularly effective in treating depression:

Cognitive Behavioral Therapy (CBT): CBT is used to fix mindsets or restructure thoughts (cognitive restructuring). Different methods, like rationalization of thoughts, behavioral activation, and mindfulness, are used to alter the negative thought patterns of patients.

Interpersonal Therapy (IPT): IPT focuses on improving interpersonal relationships and social functioning to reduce depressive symptoms.

Electroconvulsive Therapy (ECT)

In some extreme cases, electroconvulsive therapy (ECT) may be used. In this, electric shocks are passed through the brain of the patient. It has some side effects, like memory loss, but it is effective in the short term.

Conclusion

In conclusion Major depressive disorder (MDD) is a complex mental health disorder that affects so many people worldwide.

Understanding its causes, symptoms, and treatment options is important because it is not just a temporary feeling of sadness; it is a serious disorder that can affect an individual’s life and well-being.If you or someone you know is struggling with depression, it is really important, and I would encourage you to seek professional help. Remember, there is nothing wrong with you for feeling this way; you are not weak, and you are not the problem; it is not your fault; it is a disorder and should be treated like one, and with proper support and help, recovery is possible. 

Recommended Resources

For US

National Suicide Prevention Lifeline

Phone: 1-800-273-TALK (8255)

Website: Suicide Prevention Lifeline

Crisis Text Line

Text: HOME to 741741

Website: Crisis Text Line

National Alliance on Mental Illness (NAMI)

Website: NAMI

Mental Health America (MHA)

Website: MHA

For canada

Crisis Services Canada

Phone: 1-833-456-4566

Text: 45645

Website: Crisis Services Canada

Kids Help Phone

Phone: 1-800-668-6868

Website: Kids Help Phone

Centre for Addiction and Mental Health (CAMH)

Website: CAMH

Canadian Mental Health Association (CMHA)

Website: CMHA

References

Malhi, G. S., & Mann, J. J. (2018). Depression. The Lancet, 392(10161), 2299–2312. https://doi.org/10.1016/s0140-6736(18)31948-2.

The World Health Report 2001: Mental Disorders affect one in four people. (2001, September 28). https://www.who.int/news/item/28-09-2001-the-world-health-report-2001-mental-disorders-affect-one-in-four-people.

Weiner, I. B., & Craighead, W. E. (2010). The Corsini Encyclopedia of Psychology, Volume 3. John Wiley & Sons. https://amzn.to/4cr3WlB

Weiner, I. B., & Craighead, W. E. (2010a). The Corsini Encyclopedia of Psychology, Volume 2. John Wiley & Sons. http://books.google.ie/books?id=pa5vKqntwikC&printsec=frontcover&dq=The+Corsini+Encyclopedia+of+Psychology,+Volume&hl=&cd=2&source=gbs_ap

Bains, N., & Abdijadid, S. (2023, April 10). Major Depressive Disorder. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK559078/.

Quick Guide to Cognitive Behavioral Therapy (CBT): Techniques, Tips, and Resources

This page includes affiliate links as part of the Amazon Services LLC Associates Program. This means that Intellectual Ignorance may receive a commission if you make a purchase through one of these links. Close

Cognitive behavioral therapy (CBT) is a form of psychotherapy that is widely recognized and used in the treatment of various mental health issues like depression, anxiety, addiction problems, and other mental illnesses. It was developed by Dr. Aaron T. Beck, CBT, in the 1960s. CBT is backed by several studies and practical results from the patients. Personally, it has helped me also in recognizing my negative thought patterns and getting a little better.

CBT therapy uses different techniques, such as behavioral actuation and rationalization of thoughts, to help patients reduce automatic negative thought patterns.
In this blog post, we will explore CBT and how it can be used to overcome the cycle of negative thinking.

What is Cognitive Behavioral Therapy (CBT)?

Cognitive behavioral therapy is based on a cognitive model, in which cognitive stands for cognition, which means the mental process that the brain does, such as perception, thinking, language, learning, attention, and memory.

In simple words, cognitive behavioral therapy is used to fix our mindset or restructure our thoughts (cognitive restructuring). Different methods, like rationalization of thoughts, behavioral activation, and mindfulness, are used to alter the negative thought patterns of patients.

The principle of CBT is that our thoughts have influence on our emotions, behavior, and body.
Cognitive behavioral therapy is a structured form of therapy that generally includes 6–14 sessions, depending upon the needs of the patient.

In each session, the therapist and patient work together towards a particular problem, such as identifying thought patterns and behaviors and challenging these patterns by replacing them with healthier and more positive thoughts, etc.

Different cognitive-behavioral therapy techniques

• Cognitive restructuring or reframing

When patients have strong negative and distorted thought patterns, this technique is used in CBT to help them view these thoughts from a different perspective and replace them with more rational and positive ones.

For example, if a patient’s friend forgets to say hi, the patient might overthink the situation, believing that their friend deliberately ignored them or doesn’t want to be friends anymore. Through cognitive restructuring, the patient would be guided to challenge these assumptions and consider alternative explanations, such as ‘My friend might not have seen me’ or ‘There could be other reasons for their behavior.' This helps the patient develop a more balanced and less distressing interpretation of the situation.

• Exposure therapy

Exposure therapy is used in CBT, in which the therapist creates a safe environment for the patient to gradually confront their fears while guiding them throughout.
People often avoid things or situations they are afraid of. While this can help manage panic in the short term, in the long term it makes our fear worse.

Exposure therapy can help patients overcome their fears and slowly make them less vulnerable and capable of confronting their fears.

• Behavioural activation

  Behavioral activation means engaging in the activities one tends to find enjoyable and productive. It is one of the key cognitive behavioral therapy techniques for treating depression, as patients often lose interest in the things they used to enjoy.

So by actively doing things and engaging in enjoyable and meaningful activities, patients can improve their mood.

• Mindfulness 

Mindfulness means being in the present moment fully without any judgement. It involves being aware of your current surroundings, feelings, and thoughts. It involves different techniques like meditation and breathing exercises. Which helps to lower the stress and anxiety and make the body feel relaxed.

One study shows that mindfulness-based cognitive therapy (MCBT) can be really helpful in reducing anxiety and depression.

• Journaling/thought record

Journaling/thought records are tools and structured formats like worksheets and diaries in which patients can write specific situations that trigger negative emotions, the thoughts that arise in response to that negative emotion, and the behaviors or responses that follow.

The process involves breaking down these thoughts to evaluate how correct they are and identify cognitive distortions and common thinking errors like overgeneralization, catastrophizing, or beliefs like things should happen in particular way only (black-and-white thinking).

Practical Tips for Getting Started with CBT 

Start small

Starting small can give you a solid foundation and prevent you from feeling overwhelmed. Staring with something simple like journaling can help you to analyze your thought patterns and identify your triggers.

Find a qualified therapist

Finding a good and qualified therapist is really important because you are trusting your vulnerable thoughts and working on your sensitive parts with someone. Here are some points to consider for finding a good therapist:
 
1. Ask your therapist open-ended questions about their training and experience, how often they use CBT, and if they have any clients they are using CBT with.

2. Make sure they incorporate exposure therapy to help you face your fears and not just doing one thing like sitting in one place and using the same techniques.

3. Make sure your therapist is giving you homework and not just limiting it to sessions. Homework helps you to improve your skills and helps you to work better in next sessions.

Be consistent

Consistency is key to improving yourself. Commit yourself to CBT practice every day without skipping sessions. Regular practice will help you get better and see progress effectively.

conclusion

In conclusion, cognitive behavioral therapy (CBT) provides a structured, supported method for treating and resolving a variety of mental health issues. CBT allows people to actively participate in mental health well-being by emphasizing the links between ideas, feelings, and behaviors. 
Cognitive restructuring, exposure therapy, behavioral activation, mindfulness, and journaling are a few examples of techniques that are used in cognitive behavioral therapy that offer useful tools for recognizing and confronting negative patterns of thought, which eventually lead to more rational and positive ways of thinking.

Remember, the journey to mental wellness may be hard, but with the right approach and support, you can make quick progress. 
I wish you the best of luck in your journey and hope you will find a good CBT therapist.

Further Resources for CBT

Recommended Books/Journals for CBT:

1. Feeling Good: The New Mood Therapy by Dr. David D. Burns

2. The CBT Journal for Mental Health by Dr. Kathleen S. Smith

Therapy Resources:

1. For the US: American Psychological Association (APA)

   • The APA provides resources to find licensed therapists, as well as information on various mental health topics.

2. For Canada: Psychology Today Canada

   • A comprehensive directory to find qualified therapists across Canada, along with articles and resources on mental health.

5 Effective Study Tips I Used in the Last Year of My High School

This page includes affiliate links as part of the Amazon Services LLC Associates Program. This means that Intellectual Ignorance may receive a commission if you make a purchase through one of these links. Close

Studying effectively and following proven study methods can make a big difference in our grades and boost productivity by 100%. You can learn more in 6 hours compared to studying 10 hours. The last year of high school is still fresh in my mind. I remember when I entered last year of my high school, the amount of pressure I had to score well and maintain my timetable was overwhelming.

I did my research to find the best study methods to manage my time and studies. Although I was not a trooper of the class,  these study tips helped to secure an A in my high school. In this blog post, I would like to share these 5 effective study tips I used in high school.

1. The most effective hour/hour of power

Hour of Power is the name given by Tony Robbins. In this strategy, you are required to focus 100% on your study for one uninterrupted hour. There should be no distractions, no getting up to do anything. Put everything you might need during this hour close to yourself, like a water bottle, snacks, notes, books, and a laptop. So you don't have to leave your study place.

Make sure to eliminate all potential distractions like social media, music, or anything that might cause distraction. Choose the place where nobody will disturb you for an hour, and if possible, study alone. If there are tasks you need to take care of, like going to the toilet or doing laundry, do them before starting your HOP. The key is to dedicate one hour of focus and concentration.
Doing 2-3 hops frequently could make a really huge difference in your studies and productivity. I personally use it for my studies or for my other tasks. This method is really effective in concentrating.

2. Virtual Study Partners: A Highly Effective Technique for Focused Learning

This technique has been incredibly effective for me, and I still use it for my college work and other tasks. I use YouTube videos from various channels that post "study with me" or "study partner" sessions. This isn't just an ordinary study partner setup; you simply place your mobile device, tablet, or laptop in front of you and turn on the video (make sure to turn off notifications and other possible distractions).

It makes you feel like you are studying with someone, which is really effective because not only does it give you the sense of having a study partner and forces you to concentrate since your virtual partner is doing so as well, but also there is nobody to actually distract you from studying, which happens sometimes in group studying.
 
I prefer this method personally over actual study groups because I find study groups can be distracting and make it hard to concentrate on learning sometimes. Studying alone with a virtual partner can be more effective in terms of focus and productivity. Additionally, if you don't have anyone to study with, it can be especially helpful.

3. Pomodoro: Customize Accordingly

The Pomodoro Technique is one of the best study methods, where you study for 25 minutes and then take a 5-minute break. It is a highly effective method for studying and maintaining focus during longer study hours. Personally, I use the 50/10 method because it takes me some time to get into the flow once I start studying.

If you also find that it takes a little longer to set your study pace, you can try this variation. I recommend trying different variations of the Pomodoro Technique, such as 25/5, 60/10, 50/10, etc, to find what works best for you. You can also combine the Hour of Power (HOP) technique mentioned in this blog post with the Pomodoro Technique. Combining these can lead to very effective results.

4. Study Environments: Finding What Works Best for You

Your environment really matters when it comes to studying. Don’t study in your bed because you may feel lazy after some time. Instead, try to study at a table and chair. Frequently change your study place; try studying in a public library, your school library, or even some college libraries that are open to the public.

My personal favorite is studying in a café. Studying in a café can be great because the background noise of people can be beneficial. Some people find white noise really helpful for studying, while others find it distracting, so check what works for you.
Our minds get bored from doing the same things repeatedly, and the same goes for studying. So, try to change your study space frequently and move around during your study sessions.

5. Define Your Goals and Reinforce Them with Positive Affirmations and Prayer

It is essential to know your goals and why you want to achieve them. Do you want to score an A or A+? Is your main goal just to pass? Or are you looking forward to a specific grade because you want to get into your dream college or university? Knowing your goals gives you motivation and keeps you focused, so work on your "why." Ask yourself why you want it, and what you want to achieve.
My personal goal was to score an A, which was really challenging for me because I had never scored an A since grade 3. I was specific, and I worked towards it. As the saying goes, "When you start walking, the way appears."

Reinforcing Your Goals with Positive Affirmations and Prayer

This is one of the most important strategies of all. During exam times or your final year, there is a lot of pressure from selecting your college, taking SATs, striving to get your desired score, competition, and extra classes. On top of it, if you lack confidence, it can be really hard.

Once you have set your goals, it's important to reinforce them daily.Saying positive affirmations to yourself daily, such as "I can score X grade," "I can pass," or "I can get into my dream college," etc can be very helpful. Combining this with prayer can be more effective.

Praying every day gives you positive energy, which is crucial in an environment where you have lots of pressure from studying.

Remember that consistency is important. Making little adjustments to your study routine might have a major impact. Try these techniques and observe how they improve your study habits. I really hope that you find this post helpful and use these tips to improve your studying.

I wish you all the best as you continue pursuing your objectives!

Tools and Resources

1. NoteTaking Notebook

2. Sticky Notes

3. Noise Canceling Headphones

4. Study lamp

7 Practical and Spiritual Tips to Manage Depression and Anxiety

This page includes affiliate links as part of the Amazon Services LLC Associates Program. This means that Intellectual Ignorance may receive a commission if you make a purchase through one of these links. Close

The methods and tips shared in this article are based on my personal experiences and what has helped me during my journey with anxiety and depression. I am not a professional therapist or mental health expert. Please seek professional help if needed.

Suffering from anxiety and depression is not easy; it really takes a lot of your energy to just do basic tasks like getting out of bed, brushing your teeth, and taking a shower. It does feel like a burden; our brain just wants to be in bed and doesn’t want to do anything.

Our body experiences constant fatigue, and we often feel as though our energy is drowning, leading to feelings of burnout, not to mention the desire to leave work. So trust me when I say I understand how it feels to have been through this phase. I still have not fully recovered, but I try every day.

I understand how it feels when people around you don’t understand what you are going through. Even when they care about you, there is still a gap between you and them. Our mind prevents us from being vulnerable around others, and most of us don’t want to share our struggles because we think that nobody will understand.

We don't want to expose ourselves to vulnerability. Seeking help from the right person can be beneficial. I know it's really next to impossible to trust people, but once you do that, it can change your whole life.In this blog post, I will share with you my 7 personal, useful spiritual and practical tips that have helped me during hardships.

1.Stop listening to sad music

I understand it does feel really good when we listen to sad music, as it helps us to release some emotions, gives us a sense of belonging that some can understand what we feel, or the lyrics feel too relatable. But it is doing more damage in the long term to your mind and brain; our brains are already messed up.

In a study, it shows that when we listen to sad music, it may give us a sense of relief and comfort, but it can enforce negative thought patterns in us and make our depression worse. As it gives us a little dopamine hit, and in depression, our mind's chemicals are imbalanced, and when we listen to sad music while getting these dopamine hits, we suddenly go from being sad to feeling better.

In the book The Power of the Subconscious Mind, author Joseph Murphy tells us the power of our subconscious mind and how it can attract anything, so when we listen to sad lyrics, we attract these types of things in our life, and more and more negative things start to happen.

I personally used to listen to sad music too much, to be honest it was really comforting until I realized that it was actually doing damage to my mind. I was not getting better; on the contrary, I was getting worse. Those sad lyrics used to play in my mind 24 hours, and as I mentioned, our subconscious is listening every time. It does not know the difference between negative and positive; it just accepts whatever comes to it.

So I stopped listening to sad music, and honestly, I felt a lot better after some time. Yes, it took time to get used to it, but it was worth it.I would recommend you at least reduce listening to sad music. I am not against sad music I am just saying that. It can cause more harm than good in mental health struggles.

2.Listen to religious hymns and prayers

It is the most effective method I found and came across. Listening to prayer or hymns not only benefits your mind but also your soul. Imagine if repeating positive thoughts and affirmations can have such drastic and big impact how much impact can religion scriptures and prayers make.

You can do it the following way:

1. Choose any prayer from your religious scripture and repeat it again and again, when you are doing it, you have to listen to your voice and prayer with the full concentration you can have. When you do it this way, after some time it will reach your subconscious, and once it reaches your subconscious, it starts cleaning all negative thoughts and patterns because it is not just some regular words; it is words directly from God.

2. A more effective way is to use a audio player, or you can use your mobile phone. Just record the prayer in your voice, or if you have access to any form of audio-recorded hymns, you can check on YouTube from the most trusted channels for prayers and hymns. Just put it on repeat overnight at a volume you are comfortable with; you just have to make sure you can sleep and also hear it.

As we discussed the subconscious mind, sometimes our conscious mind, which operates on logic, prevents positive thoughts from easily entering our subconscious. When you are asleep, your conscious mind also sleeps, but your subconscious mind remains active and listens to everything.

As a result, it directly reaches your subconscious while you are asleep. If you do it for a few months, you will definitely see a difference.I personally tried this method and felt the difference in my anxiety and my negative thought pattern.

Listening to verses that are directly from God on repeat cleanses our soul, mind and our pain. It may take some time, but it definitely will help . You can take any Hymns or prayers from your religious scriptures whichever you like. I listened to this hymn/shabad from Sri Dashm Granth Sahib ji regularly, and prayed. Check this video of Sri dashm Granth sahib ji.

ਰੋਗਨ ਤੇ ਅਰ ਸੋਗਨ ਤੇ ਜਲ ਜੋਗਨ ਤੇ ਬਹੁ ਭਾਂਤਿ ਬਚਾਵੈ ॥

rogan thae ar sogan thae jal jogan thae bahu bhaath bachaavai

He(lord) safeguards from maladies, grief and aquatic animals in a number of ways.

ਸੱਤ੍ਰ  ਅਨੇਕ  ਚਲਾਵਤ  ਘਾਵ  ਤਊ  ਤਨ  ਏਕ  ਨ  ਲਾਗਨ  ਪਾਵੈ ॥

saathr anaek chalaavath ghaav thoo than eaek n laagan paavai

The enemy may strike many a blow, yet a minor injury cannot be inflicted on the body.

ਰਾਖਤ  ਹੈ  ਅਪਨੋ  ਕਰ  ਦੈ  ਕਰ  ਪਾਪ  ਸੰਬੂਹ  ਨ  ਭੇਟਨ ਪਾਵੈ ॥

raakhath hai apano kar dhai kar paap sanbooh n bhaettan paavai

He holds out his hand to protect and hampers the multitude of sins from approaching.

ਔਰ  ਕੀ  ਬਾਤ  ਕਹਾ  ਕਹ  ਤੋ  ਸੌਂ  ਸੁ  ਪੇਟ  ਹੀ ਕੇ  ਪਟ  ਬੀਚ  ਬਚਾਵੈ ॥

aar kee baath kehaa keh tho saa s paett hee kae patt beech bachaavai

What else need I mention to you about other matters, He even protects (the embryo) in the membrane of the womb (of the mother).

3.Be with people who are close to God

Being around people who genuinely love God and spread God's message can make a lot of difference. Because they would never make you feel that you have a problem or that you are a problem inside, they would accept you and help you also spiritually evaluate you and understand you and your feelings. You can gently feel when someone is a person of God.

In a TED talk, Dr. Lisa Miller shared how depression led her to spirituality. She said that depression and spirituality are like two sides of the same door. Her research showed that people with lifelong depression who have a strong sense of spirituality had healthier brains.

Their brains were thicker in certain areas, and they had a type of brain activity called alpha waves, which are linked to calm and meditation. This suggests that spirituality can help people with depression grow and heal, offering a new way to think about mental health.

4.Don’t act or believe everything your mind says

In the book The Monk Who Sold His Ferrari, the author said, "Your mind is a wonderful servant but a terrible master." Being in depression, your subconscious is programmed with negative thinking patterns. But being around positive people will challenge these negative patterns, as you are influenced by your company, so being around people of God is beneficial.

Just realize you are not your thoughts; you are the one who just notices them. Don’t feel bad when you have some weird thoughts; just let them pass. Don’t hold them, because if you hold them or focus on them, they will amplify themselves. I understand it's really easier said than done, but trust me, you can do this.

5.Eat healthy

Even if we talk about it in general, eating healthy is really important, and yes, it does make a difference. I know it's difficult to do anything sometimes, but it is really worth the time, and it does make a difference to balance our hormones and help our brain to work properly.

Personally, I used to eat a lot of unhealthy food, but since I started eating healthily, I felt a difference in my body; it doesn’t feel tired and stressed as much as it used to.

6.Get into nature.

As they say, Mother Nature is one of the biggest miracles and beauties, and being out in nature gives you a feeling of calmness; it calms your body. The sound of birds and the rustle of leaves can evoke a sense of calmness. Five elements make up our bodies, and being in nature gives us a sense of belonging as we experience the life and love of God.

When I experienced panic or sudden anxiety attacks, I would personally go to places such as parks, small woods, or even lakes near my house. In the rain, it actually felt so light, like it was sorting something out of me. The burden and the heaviness were gone.

7.Get professional help.

I know everyone recommends this, but it is really worth it. Asking for help does not make you weak; it shows your courage to be there for yourself, and you tried this even though it doesn't feel like the right thing to do.

It was really challenging for me, but I assure you that it was worth it, and you have the freedom to choose any type of therapy you desire. There are different therapies: cognitive behavioural therapy, humanistic therapy, or therapy for addiction. You matter here, and I want you to get better, so please do this.

Conclusion

I want you to try these methods, and I really hope you found even one of them useful. I am so proud of you , If you have reached here, you took the step to improve. I know it's hard, and you want it to be over. Trust in God, you will get better sooner rather than later. You belong here, and you are not the problem. Don’t stop, just keep on trying..You got this, I pray for you. ਵਾਹਿਗੁਰੂ ਜੀ ਮੇਹਰ ਕਰਿਓ

References

Millgram, Y., Joormann, J., Huppert, J. D., & Tamir, M. (2015b). Sad as a Matter of Choice? Emotion-Regulation Goals in Depression. Psychological Science, 26(8), 1216–1228. https://doi.org/10.1177/0956797615583295.

The Power of Your Subconscious Mind: Murphy, Joseph: 9781936594238: Books - Amazon.ca. (n.d.). https://amzn.to/3WVy2t5.

TEDx Talks. (2014, July 24). Depression and spiritual awakening -- two sides of one door | Lisa Miller | TEDxTeachersCollege[Video]. YouTube. https://www.youtube.com/watch?v=7c5t6FkvUG0.

The Monk Who Sold His Ferrari: A Remarkable Story About Living Your Dreams eBook : Sharma, Robin: Amazon.ca: Kindle Store. (n.d.). https://amzn.to/3AcOQTf.

Mangal Dhillon Channel. (2020, April 2). 214. ਕਿਸੇ ਵੀ ਅਸਾਧ ਰੋਗ ਦੇ ਇਲਾਜ ਵਾਸਤੇ ਹਜ਼ਾਰਾਂ ਦੇ ਅਜ਼ਮਾਏ ਸੱਤ ਇਲਾਹੀ ਕੈਪਸੂਲ, ਅਵਧੀ: 25 ਮਿੰਟ[Video]. YouTube. https://www.youtube.com/watch?v=gjmbnbvJ3Qk.

Dasam Granth - SikhiWiki, free Sikh encyclopedia. (n.d.). https://www.sikhiwiki.org/index.php/Dasam_Granth.

Understanding Cognitive Biases: How They Shape Our Thinking

This page includes affiliate links as part of the Amazon Services LLC Associates Program. This means that Intellectual Ignorance may receive a commission if you make a purchase through one of these links. Close

Introduction

Have you ever wondered, when you make decisions, where they came from? Why do you find yourself liking people you've just met while showing little interest in those you've known for years, such as your peers or college classmates? Our belief that expensive equals to best.

Our world is growing at a rapid pace, and the amount of information is increasing day by day. Information in fields like physics, health, and education is constantly expanding with tons of new discoveries every year.

According to data, AI will grow by 38.1% between 2022 and 2030, and because of this, making decisions, whether it's how to respond to someone asking for a favor or deciding which new smart phone to buy, is becoming more confusing and time-consuming.

With so much information available, from communication skills tips to gadget reviews, there are hundreds of point of view to consider.

In this modern world, we sometimes have to rely on our instant decision-making ability, known as heuristics. What we know influences these quick judgments, which can sometimes lead us into trouble by compelling us to make incorrect decisions.

In this blog post, we will explore what cognitive bias is, its types, how people can use it against you, and strategies to overcome it.

What Are Cognitive Biases?

The term cognitive bias was first used by two scientists, Amos Tversky and Daniel Kahneman, in 1972. Cognitive bias is a combination of two words: cognitive, which is derived from the word ’cognation’ and means our ability to think, learn, and process information, and ’bias’, which means our inclination toward something or preference for a particular thing.

Cognitive bias is our preference for inclination toward a particular way of thinking, which causes errors in our decision making and information processing abilities.

So, we can define cognitive bias as an error in human decision making because of our inclination towards a particular way of thinking.

Types of Cognitive Biases

1. Anchoring bias

It is a cognitive bias in which people rely too much on the first piece of information that has been given when it comes to decision-making. First information acts as an anchor or referring point, which influences all the decisions.

For example, in the context of a job interview, when salary negotiation takes place. Typically, the interviewer introduces a lower salary range at first, establishing a subdued initial expectation. Surprisingly, when they offer a slightly higher figure, it feels like a generous offer. This may mean settling for less than attainable.

2. Availability zheuristic/Availability bias

It is the tendency of the mind to process a specific topic, concept, or section with whatever information is available easily or quickly. It's a mental shortcut used by our mind to avoid too much processing of information.

For example, if you're deciding where to go for dinner and remember that your friend recently told you about a new Italian restaurant in town, even though there are many other dining options available, you choose this particular restaurant because it's fresh in your mind.

3. Bandwagon bias

It is cognitive bias in which the decision of an individual gets influenced by the decision of other people. For example, if everyone around you begins to praise a political leader. Over time, you also begin to think positively about this leader without investigating their background, because you assume that if everyone else is saying good things, it must be true.

4. Conformation bias

Conformation bias is a cognitive bias in which the mind wants to confirm its existing beliefs, and it does it by looking for evidence and information that support it. For example, you want to start a new business about interior designing but have doubts about succeeding.

You seek advice from different people, and they say it's hard to start in this market or that current conditions are not good. This negative feedback confirms your initial doubts that caused you to believe you would fail, ultimately causing you to give up without trying.

5. Dunning Kruger effect

It was introduced by Justin Kruger and David Dunning in 1999. The Dunning Kruger effect can be defined as when people overestimate their ability in a particular area or domain where they lack competence. A study shows that 55% of drivers thought they were better compared to how others would rate them.

6. Outcome bias

This cognitive bias occurs when one solely evaluates or judges the quality of a decision based on its outcome without taking into account or analyzing other factors. People judge someone only on the outcome and underestimate or overestimate someone on the basis of the result only.

For example, Napoleon's invasion of Russia is considered a mistake, but if we look at history, at that time the decision was probably made based on Napoleon’s previous successes and strategic plans.

7. Halo Effect/Halo Effect bias

Halo effect bias arises when an individual forms a positive impression of another person based solely on a single positive quality. In book influence, new and expanded: the psychology of persuasion, the author describes a scenario where a woman forms a positive impression of an employee based solely on a single positive action—helping her in a difficult situation.

Despite allegations of the employee's poor performance, her positive image of him persists, demonstrating how one positive quality can overshadow other negative information. 

8. Excess optimism/pessimism bias

It occurs when an individual overestimates the chances of a positive outcome and ignores the chances of a negative outcome. For example, consider someone who is investing in the stock market for the first time. They hear about stories of others making quick profits; they invest a significant amount of money.

They are so confident in the stock's potential that they ignore warnings about market volatility and the possibility of losing their investment.

Excess pessimism bias occurs when an individual overestimates the chances of a negative outcome and ignores the chances of a positive outcome.

9. Stimulus Bias

Stimulus bias is a phenomenon in which an external factor influences an individual's perception and response to a stimulus. For example, One study found that when bumblebees receive sucrose as a reward, they tend to identify uncertain flowers. In Pavlov's dog experiment, Dog, influenced by a stimulus such as a bell beach, believes he will receive a treat when the bell rings.

10. Self-serving bias

It’s a cognitive bias in which an individual attributes his or her success and achievements to personal factors and all failures and breakthroughs to external situations and people. In simple words, all my successes and good things are because of me, and all bad things that happen to me are because of other people and are external reasons.

11. Choice-supportive bias

It is the tendency to rank our choices better and more favorable than they actually are, only seeing positive attributes of them and overlooking negative aspects. For example, someone purchased a new mobile.

They chose a specific brand because it had advanced features and a gorgeous color. Over time, they began to notice some flaws in the model. But they downplay these negative aspects due to choice-supportive bias.

12. Overconfidence bias

It is once tendency to overestimate their abilities and skills more than reasonable limits. Nokia and BlackBerry are excellent examples. They dominated the smartphone industry at the time, but due to their overconfidence in their brand, they were unable to predict the future and failed to evolve over time.

13. Belief Perservace/Backfire Effect

It is an individual's tendency to maintain a belief despite new evidence that firmly contradicts it or tells the opposite. Cognitive distance doesn’t like inconstancy. For example, some people believe that bulls become enraged by the color red.

Because of cartoons and other sources, they believed this idea as a child. But in reality, they are actually colorblind. Despite this new, credible information.

14. Framing effect/Framing bias

It is used to manipulate our decision-making by presenting information in a certain way. The framing effect is used in marketing. I remember when I was buying a laptop, I saw one website was selling the model I wanted for $200 off, and it specifically mention this deal is only for one week. But 1 month later, I saw the same deal with the same discount and 1 week offer. 

15. Rosy retrospection

It is a type of bias in which a person recalls past more positively than present. For example, you have probably heard that people say our childhood was really good or last year's Christmas was really great compared to this year.

16. Bias bias/blind spot bias

It is the ability of an individual to see the biases of others but fail to see our own biases or consider ourselves less biased from others.

Impact of Cognitive Biases on Everyday Life and Mental Health

Everyday life

Imagine While you're browsing online, you notice a product that was previously $150 marked down to $100. Because your attention is drawn to the original price, the anchoring bias causes you to sense a fantastic deal even when the object isn't worth $100.

Similar to this, confirmation bias might cause you to ignore any negative feedback and just read reviews that confirm what you already thought about the product. Social media companies design their algorithms to feed your existing beliefs.

You've probably noticed that if you like one particular type of post, similar kinds of posts start to appear more frequently. Due to confirmation bias, this leads to more engagement and increased watch time.

Mental health and well-being

Cognitive biases can result in negative thought patterns that can cause mental health conditions, including sadness and anxiety. People who suffer from depressive disorders, for instance, get stuck in negative thought patters and biases.

Biases like belief perservace, conformation bias and choice supportive bias, in which they tend to emphasize bad experiences and ignore pleasant ones. This may set off a vicious loop that intensifies depressing and dark thoughts.

Strategies to Recognize and Overcome Cognitive Biases

Increase Awareness

The greatest enemy of knowledge is not ignorance; it is the illusion of knowledge, as Stephen Hawking said. This illustrates how difficult it is to acquire knowledge when we believe we already have it, often caused by cognitive biases.

There are things we know we don’t know, called known unknowns, and there are things we don’t know we don’t know, and these things are infinite. So the more we know, it will help us to be aware that there is a lot of the unknown knowledge.

Therefore, we must increase our knowledge, and the more we learn and understand, the more we realize that there are numerous aspects of this world that we remain ignorant about. Thus, by expanding our knowledge, we become more aware of the unknown unknowns.

Seek diverse perspetive

Try to bring diversity to your personality by not just sticking to one belief system but also by respecting the beliefs of others. In this world, there are as many belief systems as there are people, so we should respect others perspectives and not force anyone to adopt our own beliefs.

Lets agree to disagree, in his book 'Ego is the Enemy,' author Ryan Holiday demonstrates how ego can cause us to stop ourselves  from learning, which may result in sticking to one belief system only. To gain diverse knowledge, try to learn about perspectives other than your own.

Take Time to Reflect

Reflective thinking means pausing for a moment and taking time to carefully assess your judgments and thoughts. Instead of making quick decisions, take the time to consider the about information you have and how you reached at your decision.

This approach can help you recognize any cognitive biases that might be influencing your thinking. Regularly try to see things from another person's perspective and challenge your belief system.

Conclusion

In conclusion, cognitive biases affect our everyday decision-making because they are deeply embedded mental short cuts. Recognizing these biases enables us to acknowledge how they affect our behavior and thinking. These biases can result in inaccurate observations and incorrect conclusions; they frequently lead us to ignore crucial information or base decisions on insufficient information.

The impact of cognitive biases can extend beyond our decisions; they can also significantly affect our mental health and well-being. Confirmation bias, belief perseverance, and choice-supportive bias can make negative thought patterns stronger, which can lead to conditions like anxiety and depression.

It is crucial that we become more conscious of these biases and actively try to understand various points of view. We can reduce the impact of cognitive bias by increasing our knowledge, accepting different points of view, and trying to think things through before acting. Effective methods for overcoming these biases include developing a practice of reflective thought and remaining open to challenging our own belief systems.

We can ultimately make better informed decisions and support mental health by recognizing and correcting cognitive biases. This makes our personal lives better, but it also makes our social and work environments a more fair and reasonable place to interact.

References

Howarth, J. (2024, July 25). 57 NEW Artificial Intelligence Statistics (Aug 2024). Exploding Topics. https://explodingtopics.com/blog/ai-statistics#.

Roy, M. M., & Liersch, M. J. (2013). I am a better driver than you think: examining self‐enhancement for driving ability. Journal of Applied Social Psychology, 43(8), 1648–1659. https://doi.org/10.1111/jasp.12117.

Strang, C., & Muth, F. (2023). Judgement bias may be explained by shifts in stimulus response curves. Royal Society Open Science, 10(4). https://doi.org/10.1098/rsos.221322.

Pavlov’s Dogs Experiment & Pavlovian Conditioning Response. (2024, February 2). Simply Psychology. https://www.simplypsychology.org/pavlov.html.

Researchers Find Everyone Has a Bias Blind Spot - News - Carnegie Mellon University. (n.d.). https://www.cmu.edu/news/stories/archives/2015/june/bias-blind-spot.html.

Holiday, R. (2016). Ego Is the Enemy. https://amzn.to/4cfTYn7.

Cialdini, R. B. (2021). Influence, New and Expanded. Harper Business. https://amzn.to/4dcc5M0.